Bench Press Max -out!Need warm up HELP!!

strongman72 · 01-16-2006, 12:56 AM

About 2-3 weeks ago I got 265 on bench and next Friday or Saturday I want to attempt 275.What should I do to warm up?Like how many sets,reps,and weight should I do?I want to be able to get the most out of the max so I dont want to be fatigued.Any help is greatly appreciated!!:fingersxd

**Peaked_18** · 01-16-2006, 12:58 AM

Do the first set for 10 reps with the bar and keep adding weight and do 5 reps till you can't go to 5 reps and then drop done to 3 reps till you can't do 3 reps, do singles till you get to your max.

Big6Bench · 01-16-2006, 02:33 AM

Quote:

Originally Posted by strongman72

About 2-3 weeks ago I got 265 on bench and next Friday or Saturday I want to attempt 275.What should I do to warm up?Like how many sets,reps,and weight should I do?I want to be able to get the most out of the max so I dont want to be fatigued.Any help is greatly appreciated!!:fingersxd

Just workout and get stronger. You do not need to max out that often. You got 265. Set a goal for 285-300 over the summer.

strongman72 · 01-16-2006, 03:00 AM

Quote:

Originally Posted by Big6Bench

Just workout and get stronger. You do not need to max out that often. You got 265. Set a goal for 285-300 over the summer.

I plan on getting over 300 before the school year is over!I just need to know if the workout ive been doin is working.

**bubba g** · 01-16-2006, 03:12 AM

Quote:

Originally Posted by strongman72

I plan on getting over 300 before the school year is over!I just need to know if the workout ive been doin is working.

I would do this.... before you workout do 5 minutes of moderate cardio.. It will warm all your joints.. You should do this anyway...

10 x 100.. 2 x do these quick
5 x 150
2 x 200
1 x 250
1 x 275

My advice though if you want to increase your strength shoot for what you can do for 3 reps a couple weeks, then try a max... and only max out once a month or so...

**Peaked_18** · 01-16-2006, 07:10 PM

Quote:

Originally Posted by bubba g

I would do this.... before you workout do 5 minutes of moderate cardio.. It will warm all your joints.. You should do this anyway...

10 x 100.. 2 x do these quick
5 x 150
2 x 200
1 x 250
1 x 275

My advice though if you want to increase your strength shoot for what you can do for 3 reps a couple weeks, then try a max... and only max out once a month or so...

Need more of a warm-up.

**bubba g** · 01-16-2006, 08:16 PM

Quote:

Originally Posted by Peaked_18

Need more of a warm-up.

5 minutes of cardio, and 29 reps not enough?

I have never been injured bench pressing, and that is what I would do...

At most I would add 225 for 1 rep in between 200 and 250.

**Peaked_18** · 01-17-2006, 12:19 AM

No, you need a few more sets before going on to overload the muscles when doing an all out rep maximum, although people who use more weight need to warm-up more. I still wpuld suggest in the 6 set range before the max press.

Big6Bench · 01-18-2006, 03:51 AM

here is a warm up:
BENCH
bar x 15
115x8
135x8
185x5
205x3
225x1
240x1
275x1

Here is a typical warm-up for a powerlifting meet for me.
bar
135x8
185x5
185x5
225x5
225x3
275x3
315x1
335x1
add bench shirt and use 3-4 boards
405x1
445x1
445x1
then wait for my turn to lift.

Nitrous · 01-18-2006, 08:58 PM

that is a way bigger warm up then what i have done...perhaps i should be doing more...

**DJSTARER** · 01-19-2006, 12:25 AM

Quote:

Originally Posted by Big6Bench

Just workout and get stronger. You do not need to max out that often. You got 265. Set a goal for 285-300 over the summer.

:werd:

This is absolutely right. If ur maxing out ever week... well, that isn't much of a workout. Just keep grinding and gaining weight. Ur lifts will go up if u gain. Keep the reps lower than 8, and u'll gain considerable strength.

**bubba g** · 01-19-2006, 01:37 AM

Quote:

Originally Posted by DJSTARER

:werd:

This is absolutely right. If ur maxing out ever week... well, that isn't much of a workout. Just keep grinding and gaining weight. Ur lifts will go up if u gain. Keep the reps lower than 8, and u'll gain considerable strength.

absolutly right...

I find I get my best strength gains when I do 3 reps.. the next week I can almost always get 5 with the same weight.

doing singles you don't increase much week to week..

strongman72 · 01-19-2006, 01:42 AM

I was thinking about doing 5-4-3-2-1 or something like that for my workout on bench.Or maybe 5 sets of 5 or something of that nature.

**bubba g** · 01-19-2006, 01:43 AM

Quote:

Originally Posted by strongman72

I was thinking about doing 5-4-3-2-1 or something like that for my workout on bench.Or maybe 5 sets of 5 or something of that nature.

5 sets of 5 would be great for you... Good idea...

strongman72 · 01-19-2006, 01:46 AM

Thanks,thats what I did today on squats.It would work the same for my other major lifts right?

Big6Bench · 01-19-2006, 02:55 AM

Strongman72, please listen to me. I have been where you are. I benched 300 lbs my freshman year in HS. I did almost 400 as a senior. I maxed a ton when I was younger. I stopped that crap and my strength has skyrocked up. I am 25 now and have benched 415 as a teen after my senior year. I currently have lifts of 501.5 and 523.5 in my last 2 meets. I know what I am talking about. Take my advice and don't be hard headed. From a fellow Texan.

geoffsherman · 01-19-2006, 04:14 PM

I tend to agree with Big6, although I wouldn't use 8 sets to work up to your 1 RM. Here is what I would do

10 x bar
5 x 135
5 x 185
3 x 225
2 x 245/255
1 x 265
1 x 275

If you are doing a dynamic warm up program before your upper body day, then you should be good to go and this should help you find the groove while not blowing yoruself out getting up there.

MuZI · 01-19-2006, 04:54 PM

Quote:

Originally Posted by Big6Bench

Strongman72, please listen to me. I have been where you are. I benched 300 lbs my freshman year in HS. I did almost 400 as a senior. I maxed a ton when I was younger. I stopped that crap and my strength has skyrocked up. I am 25 now and have benched 415 as a teen after my senior year. I currently have lifts of 501.5 and 523.5 in my last 2 meets. I know what I am talking about. Take my advice and don't be hard headed. From a fellow Texan.

Big6bench is correct, don't max out so much. IMHO it is not productive, as long as you are adding weight to your reps you're progressing.:nosthumbs

01-16-2006, 12:56 AM	#1
strongman72 Pro Stature Join Date: Aug 2005 Location: Corpus Christi, Texas Posts: 205 Recipes: 0 Rep Power: 10	Bench Press Max -out!Need warm up HELP!! About 2-3 weeks ago I got 265 on bench and next Friday or Saturday I want to attempt 275.What should I do to warm up?Like how many sets,reps,and weight should I do?I want to be able to get the most out of the max so I dont want to be fatigued.Any help is greatly appreciated!!:fingersxd __________________ Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!" I laugh and say, "Na just dedicated!":bass: 2006 POWERLIFTING REGIONAL QUALIFIER UPDATE Status-STILL WORKING TO GET TO THE TOP Age:17 Bench: 300 (315) Incline: 250 Squat: 445 (465) Power Clean: 225 (235) Deadlift: 500 Raw - Due to a torn quad injury it has gone down. () are goals that are to be done in 3 months.

01-18-2006, 03:51 AM	#9
Big6Bench Amateur Join Date: Dec 2005 Posts: 35 Recipes: 0 Rep Power: 0	here is a warm up: BENCH bar x 15 115x8 135x8 185x5 205x3 225x1 240x1 275x1 Here is a typical warm-up for a powerlifting meet for me. bar 135x8 185x5 185x5 225x5 225x3 275x3 315x1 335x1 add bench shirt and use 3-4 boards 405x1 445x1 445x1 then wait for my turn to lift. __________________ Support the site by purchasing IronMass merchandise!

01-19-2006, 01:42 AM	#13
strongman72 Pro Stature Join Date: Aug 2005 Location: Corpus Christi, Texas Posts: 205 Recipes: 0 Rep Power: 10	I was thinking about doing 5-4-3-2-1 or something like that for my workout on bench.Or maybe 5 sets of 5 or something of that nature. __________________ Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!" I laugh and say, "Na just dedicated!":bass: 2006 POWERLIFTING REGIONAL QUALIFIER UPDATE Status-STILL WORKING TO GET TO THE TOP Age:17 Bench: 300 (315) Incline: 250 Squat: 445 (465) Power Clean: 225 (235) Deadlift: 500 Raw - Due to a torn quad injury it has gone down. () are goals that are to be done in 3 months.

01-19-2006, 01:46 AM	#15
strongman72 Pro Stature Join Date: Aug 2005 Location: Corpus Christi, Texas Posts: 205 Recipes: 0 Rep Power: 10	Thanks,thats what I did today on squats.It would work the same for my other major lifts right? __________________ Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!" I laugh and say, "Na just dedicated!":bass: 2006 POWERLIFTING REGIONAL QUALIFIER UPDATE Status-STILL WORKING TO GET TO THE TOP Age:17 Bench: 300 (315) Incline: 250 Squat: 445 (465) Power Clean: 225 (235) Deadlift: 500 Raw - Due to a torn quad injury it has gone down. () are goals that are to be done in 3 months.

01-19-2006, 02:55 AM	#16
Big6Bench Amateur Join Date: Dec 2005 Posts: 35 Recipes: 0 Rep Power: 0	Strongman72, please listen to me. I have been where you are. I benched 300 lbs my freshman year in HS. I did almost 400 as a senior. I maxed a ton when I was younger. I stopped that crap and my strength has skyrocked up. I am 25 now and have benched 415 as a teen after my senior year. I currently have lifts of 501.5 and 523.5 in my last 2 meets. I know what I am talking about. Take my advice and don't be hard headed. From a fellow Texan. __________________ Support the site by purchasing IronMass merchandise!

01-16-2006, 12:58 AM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Do the first set for 10 reps with the bar and keep adding weight and do 5 reps till you can't go to 5 reps and then drop done to 3 reps till you can't do 3 reps, do singles till you get to your max.

01-17-2006, 12:19 AM	#8
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	No, you need a few more sets before going on to overload the muscles when doing an all out rep maximum, although people who use more weight need to warm-up more. I still wpuld suggest in the 6 set range before the max press.

01-18-2006, 08:58 PM	#10
Nitrous Pro Stature Join Date: Dec 2005 Location: Atown, BC Posts: 171 Recipes: 0 Rep Power: 11	that is a way bigger warm up then what i have done...perhaps i should be doing more...

01-19-2006, 04:14 PM	#17
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	I tend to agree with Big6, although I wouldn't use 8 sets to work up to your 1 RM. Here is what I would do 10 x bar 5 x 135 5 x 185 3 x 225 2 x 245/255 1 x 265 1 x 275 If you are doing a dynamic warm up program before your upper body day, then you should be good to go and this should help you find the groove while not blowing yoruself out getting up there.

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